Hot Yoga Master Class Package is on Sale!

I don't know if you've looked at Gabrielle Raiz' Hot Yoga Master Class package and wished you could own it, but right now she's having a hot sale on this great program.Using the information in Gabrielle's book, DVD and audio, you can take your hot yoga practice to the next level and enjoy all the benefits practicing is meant to give you.


If you've ever tried Bikram yoga and found it difficult or had trouble with the different postures, this program will help you improve your poses to get the most benefit from them. Sometimes, in trying to do the posture the way the instructor is telling us to, or the way we THINK we're being told to do it, we can actually cause ourselves pain and injury. Many people just give up at that point or try and power through the pain when simple tips and improved techniques could solve their problems.

Think of all the shoulder work in Bikram. I had a shoulder injury last year and nearly quit going to class because the postures seemed to aggravate the injury and increase the pain. I read about variations to the poses to decrease stress on my shoulder and also consulted Gabrielle's hot yoga forum and received a personal response. Within a couple of weeks, I could practice again without shoulder pain.

I also strained my knee one time when doing some of the poses and after reading through Master Class, I realized what I was doing incorrectly to cause this.

For every single hot yoga pose, Master Class explains how to set up the pose and how to get into it. Gabrielle explains then what you should be experiencing during the pose and how to get out of it. Just knowing some easy to follow tips and techniques can make all the difference in your practice.

Besides the 304 page Master Class book with all the beautiful photos and text, you receive an entire class on audio, plus nearly 6 hours on DVD to show you each and every pose and how you should be doing it to get the most benefit. On the DVD there is a pose menu selection too so if you're having trouble with one particular pose, you can easily find the information about it.

In the past, the Master Class package has sold for $199 but right now, Gabrielle is having a special. Get all the material described above for just $99. This is an amazing deal.

Do yourself a favor this holiday season and give yourself a gift that you will use and treasure all the years of your hot yoga practice. Click here for more information on the program, what it can do for you and ordering information for Hot Yoga Master Class

Why Am I Returning to Bikram Yoga Studio After 2 Months?

Newest member of our family-Abby, the rescued pooch

Can you practice Bikram yoga with a shoulder injury?I guess I'll find out as I head back to the studio.

Ok, I have to admit, I quit Bikram yoga 2 months ago and didn't plan to go back. I went steadily to the studio from last November to June, then I quit for a month because of shoulder pain, then I tried to go again in August but my shoulder hurt again.

Now it's November and I have really missed Bikram. I miss the smooth, soft feel of my skin which came from sweating in the 105 degree heat. I miss my firmer, more toned abs, I miss not worrying so much about what I eat because I know I'll burn calories in the studio. More than anything, I miss the pain free movement of my body.

As I've gotten older, I've had a lot of joint pain and Bikram really improved it. Not just the obvious joints, like hips and knees but my hands and feet really felt better through yoga. After about 2 weeks of practicing, I noticed that when I got up out of bed in the morning, my feet didn't feel stiff and painful when I first landed on them.

I've also noticed other changes after 2 months away from the studio. I just don't feel as balanced and flexible and certainly not as graceful. Practicing Bikram yoga just made my entire body feel better.

Now only $26.95 on Amazon!

I also have really missed that feeling of accomplishment that came from being a 60+ woman who could hang in there with the 20 somethings.

I do still have a painful shoulder but a friend at the studio recommended once certain teacher who gave her husband tips for practicing with his own shoulder pain so I'll get some advice. I also got some good tips from the Hot Yoga Doctor forum as well.

So, I'll keep you posted on my progress. Now that I've come and gone from the studio a few times, I have to remember that I always end up wanting to go back-so I might as well stay and try and get through the times when I want to quit.

For more great information on Bikram poses, visit the Hot Yoga Doctor. There is a very helpful forum if you have questions, as well as articles and photos to help you improve your hot yoga practice.

Bikram Yoga - Month 5 - How I Almost Quit Hot Yoga

Yes, I'm still doing my Bikram yoga classes, about 4 a week, although I did take a week off a while back due to a shoulder injury. My right shoulder has been giving me problems for a couple of years and it seemed like in the past couple of months, the pain had gotten worse. Could it be the hot yoga?

I checked with my chiropractor, who is working on my shoulder, and she said yoga should be all right. However, the pain continued. For help, I turned to the Hot Yoga Doctor forum, where you can get answers to all your questions about hot yoga practice.

I posted on the forum about my shoulder injury and asked if any of the postures, or how I was doing them, could be aggravating it. I got an immediate reply back from the Hot Yoga Doctor herself, Gabrielle Scanlon. She asked me some further questions and then suggested I view her video on shoulder and neck issues, which I did.



I use this shoulder ice pack each night

This great hot yoga video gave me just the answer I needed, not only for my Bikram class but for everyday life. It was that I needed to rotate my shoulders up and back while standing in savasana. I now try to stand this way all the time. My chiropractor told me this posture takes the pressure off my rotator cuff, which was causing the pain.

My chiropractor suggested a great treatment for my shoulder injury, which is to ice it each night. I started out by using a plastic bag filled with ice and just moved it around on my shoulder and arm. Then I purchased the great shoulder ice pack at the left. My daughter used to use one like it when she pitched on a college softball team. It works great!

Now in month 5 of my practice, I'm enjoying Bikram more than ever. I am burning calories, I know. Although I'm not losing any more weight or inches since the first couple of months, I am staying the same, fitting into those size 6 jeans, without watching what I eat at all. Now mind you, I eat healthy 90% of the time, but if I want an extra treat now and then, or we go out to dinner, I don't really have to worry about the calories as long as I go to practice.

If you have questions about Bikram or your practice, simply go to the Hot Yoga Doctor website and sign up - it's all free. The Hot Yoga Doctor also offers a free email newsletter that is packed with valuable tips to take your Bikram yoga practice to the next level, lots of videos and pdf files with lists of the poses, photos and more.

In the Hot Yoga Doctor Store you can find audios and videos to help you in your Bikram yoga practice. I have one of her hot yoga audios and I listen to it a couple of times a week, on days when I can't go to the studio. This instant download is on my ipod and it can go with me wherever I go.

Bikram Yoga Tips - Breathing

In my Hot Yoga Practice this past week I've been focusing on breathing. In my classes, the instructors always say "stand still and breathe through" between poses but I was finding that by the time we got to triangle pose, I felt like I couldn't get full breath in through my nose, so I would end up kind of gasping through my mouth, which led to a panicky feeling. I was just out of breathe and wanted badly to sit down and rest.

One reason I like Bikram yoga practice is that it makes my lungs feel clearer. I really need that because when I was a child, I had asthma and as I grew to an adult, I've been suseptable to bronchitis. Over the years, I've really focused on boosting my immune system and I rarely get sick nowadays, but I've also been told I have "chronic bronchitis" which means my lungs have sustained some damage in earlier years so I need to take good care of them.

When I found that half way though my practice sessions I felt short of breath, I realized that, even though I thought I was breathing deeply all during class, I obviously wasn't. How to fix this? One thing I did was to visit the Hot Yoga Doctor website's forum. Somebody had posted a great audio by Gabrielle Scanlon all about breathing and I got some great tips on how to breath more effectively during Bikram practice.

One tip is to take advantage of the time between postures. Using good posture, breathe deeply into diaphragm not shallowly into the upper chest. A useful hint from the Hot Yoga Doctor: put your hands in your back pockets because this posture expands your chest and allows you to breathe in deeper.

The Pranayama breathing exercise sets up conscious breathing for the rest of class, it's true, but Gabrielle says to basically do a pranayama style breathing all through class. Slow and controlled, breathe in through your nose and make an audible sound in the back of the throat which sounds like the ocean or white noise. You don't really have to vibrate the voice box, which only irritates the throat. Inhale with a partial occlusion of the throat at the back and deeply into your diaphragm. Breathe out with the force of the diaphragm as well. Put some power behind it to empty the lungs.

The past few classes, I've practiced this way and focused on my breathe during poses and between poses and I feel like I'm in control of my practice so there is no panicky feeling anymore. Controlling my breathe makes me feel like I can do this.

These breathing techniques are valuable outside of class too. I've found if I practice slow, deep, conscious breathing during the day or whenever I get stressed, my stress level falls to nothing. I even used conscious breathing while waiting for my colonoscopy a couple of weeks ago and felt very calm throughout.

It seems that whatever kind of questions I have about my hot yoga practice, I can visit the Hot Yoga Doctor's forum and pick up all the tips I need. If you'd like a free hot yoga newsletter or to ask questions at a hot yoga forum, go to the Hot Yoga Doctor website and sign up.

Bikram Yoga Tips - Sweaty Hands

Just $14.99 for this Hot Yoga MP3 - a complete hot yoga class

When you are doing your hot yoga practice, do sweaty hands get in your way? Do your hands slip in the Standing Head to Knee pose, for instance? The instructor will tell you to wipe your hands before doing the Standing Head to Knee pose, but I would do that, and a few seconds later my hands were sweaty and slipping from my foot anyway.

A few days ago, I got a great hot yoga tip from the Hot Yoga Doctor's email newsletter about sweaty hands. Gabrielle Scanlon says the problem in the pose isn't the sweaty hands but the strength of your fingers. Instead of wiping the sweat off, you should be focusing on a stronger and stronger grip to strengthen your fingers over time. If your fingers are strong enough, you won't have to worry about sweaty hands.

This was a big insight to me. My wrists and fingers are often stiff and the joints are painful from years of doing bead work, knitting and using the computer. My fingers weren't very strong and they need to be, plus it will help my joints. I'm finishing my second month of Bikram yoga and am just now losing the towel and focusing on strengthening my fingers. I realize this will take time but the important thing is to begin with proper alignment and a strong grip before I worry about taking the poses deeper.

On the Hot Yoga Doctor's forum, there is quite a discussion about wiping sweat during class. I used to take a towel to class and wipe the sweat from my eyes but after reading the comments and Gabrielle's advice, I don't even take a towel to class anymore.

One reason not to wipe the sweat is that sweat helps cool your body and if you wipe it off, you aren't allowing it to cool you. Another reason is that wiping is just a distraction during class. Sometimes I do get sweat running into my eyes to the point where I can't see and I use my fingers to wipe it then. I know some people's sweat actually stings their eyes but this is due to the salt content of their sweat. For me, over time and drinking more water, my sweat no longer does sting my eyes.

It's free to sign up for the Hot Yoga Doctor's email newsletters, which are packed with Bikram yoga tips like this one. Just go to the Hot Yoga Doctor's website. Besides the free newsletter, you can find a very helpful forum, videos and more Bikram yoga tips.

You can also download an MP3 of an entire hot yoga class so you can practice at home or pick up extra tips. Just click on the photo above. I have this MP3 and love it. I put it on my ipod so I can take it with me anyplace I go.

During 2013, I want to write about other hot yoga tips I pick up, tips which help me to take my Bikram practice to the next level. If you have a favorite hot yoga tip, I'd love to hear from you.

Top 10 things NOT to do in Hot Yoga Class by Gabrielle Scanlon

I subscribe to a free hot yoga newsletter from The Hot Yoga Doctor, Gabrielle Scanlon. Today, I received this great list of "Top Ten Things NOT To Do In A Hot Yoga Class" in my email and I thought I'd share it with readers.

   I must admit to having done some of these myself over time
  *sigh* ... but then again, yoga IS a journey.

   I hope you enjoy this enough to see a possible reflection of
  some of your own behaviors!
 
  ---------------------------------------------------------------   
   Top 10 Things I Recommend You DON'T Do In A Hot Yoga Class!
  ---------------------------------------------------------------        
   
   Yep ... none of these things are really going to add to your
  yoga class - so do your very best to avoid them!

   <1>   DON'T gasp or hold your breath or breathe through your
        mouth. If you hear a sudden "haaaaaaa" as you finish a
        pose, it probably means you've been holding your breath!

        And mouth breathing under stress (for example: hard yoga
        pose!) tends to trigger paradoxical breathing, which
        mimics anxiety. Always breathe through the nose, except
        when directed otherwise (kapalbhati blowing for example).

   <2>   DON'T wear loose clothing or fleecy track-suit pants.
        We've probably all done it - or at least seen someone
        turn up to their first yoga class wearing classic yoga
        gear - long baggy pants and a loose t-shirt.
        
        Unfortunately it traps the hot air and soaks up the
        sweat, making your clothes heavy, hot and clingy - and
        more importantly, it's harder to lower your core
        temperature efficiently. Not a good recipe for hot yoga!     
        
   <3>   DON'T gulp too much water. You'll end up feeling sick and
        downright uncomfortable in some of the belly-down poses.
        Trust me ... I've been there!
       
   <4>   DON'T talk to others in class. It is tempting, especially
        when a tough pose is held for a long time, to turn to
        your friend in class and discuss what is going on.
        
        I've even heard inane conversations about "relationship
        issues" going on during class. Leave your gossip outside
        the yoga room please!

   <5>   DON'T ignore the instructor or anticipate poses or
        deliberately procrastinate. It simply means you are not
        "present" and you will not get the best out of your
        class.

   <6>   DON'T make up your own poses or do a pose modification
        without first consulting your instructor. It could be
        dangerous and you may not be approaching it in the right
        way.      

   <7>   DON'T wipe the sweat away (unless it's stinging your
        eyes). Your sweat is there to cool you down. It is
        counter-intuitive, but wiping it away WILL make you
        hotter. So don't. Refer to this article again:
   
   >> http://www.bikram-yoga-noosa-australia.com/hot-yoga-facts.htm     

   <8>   DON'T push past pain ("no pain, no gain" is NOT yoga!).
        Work to your own edge - that's all you need to do.

   <9>   DON'T eat a large meal 2-3 hours before class. I won't
        describe what is likely to happen!

   <10> DON'T come to class after drinking alcohol or taking
        drugs, no matter how "brave" you feel.
        
        (Yes, I have taught classes where someone had had a few
        shots before coming. He admitted it to me after class -
        and had spent most of the class on the floor. He said
        that he'd never do it again - it was that unpleasant!).

   <11> BONUS TIP! DON'T compare YOUR practice to that of anyone
        else - including your own! Who cares what you could or
        couldn't do yesterday - it has no bearing on your regular
        enjoyment of the benefits.
        
        Our bodies can work in mysterious ways, so just let the
        yoga work for you.

   There ... I'm sure NONE of that above refers to you, does it now? ;)

  Namaste,  
 
  Gabrielle :)
 
   PS. The Hot Yoga MasterClass actually has a TON of information
  about how to CORRECT common mistakes that I have seen some
  students still make after years of practice ...
 

Looking for a Hot Yoga Forum to Answer All Your Questions?

When I first started my Bikram yoga practice, I looked around for a hot yoga forum so I could ask questions about the poses and how to get the most out of them. Gabrielle Scanlon, The Hot Yoga Doctor, has by far the most comprehensive and helpful website on the subject that I've found. I love the Hot Yoga Forum and I've asked several questions there. Gabrielle checks the forum continually and offers expert advice, plus other forum members also share their experiences.

I am just finishing my sixth week of hot yoga practice, going 4 times a week. I've noticed a lot of changes as I've gone along. I can breathe deeper, many of my aches and pains are disappearing and I've made a lot of progress in the poses. I'm lucky to have found a studio where the instructors are very knowledgeable and helpful. They've given me lots of tips to help me head in the right direction in the poses.

I've read in the hot yoga forum, though, that not all studios or instructors are the same. Some instructors tell you to keep pushing, even if you are in pain, or they don't give extra information about the poses. That's where a great forum can come in handy.

To take part in the Hot Yoga Doctor forum, simply go to the website and sign up - it's all free. The Hot Yoga Doctor also offers a free email newsletter that is packed with valuable tips to take your Bikram yoga practice to the next level.

In the Hot Yoga Doctor Store you can find audios and videos to help you in your Bikram yoga practice. I have one of her hot yoga audios and I listen to it a couple of times a week, on days when I can't go to the studio. This instant download is on my ipod and it can go with me wherever I go.

Bikram Yoga - Week 3 and Goals

I start my day with Dandy Blend instead of coffee.

I've now started week 3 of my Bikram yoga workouts. In a way, it's getting easier because I've gone at least 4 times a week so consistency is helping. My balance is getting better and I feel more energy after the workouts instead of being wiped out. Many of the poses are getting easier as well.

I remember when I tried Bikram before, I thought it would be easy to get hurt because there isn't much explanation in the script. Well, I was wrong about that. If you listen very carefully to the script, then everything you need to know is there, plus the instructors I've had all add some good tips to help with technique.

It helps to stay focused and present during the entire class. I try not to drift off and just go through the motions without really listening.

I've also been reading my email newsletters from the Hot Yoga Doctor, which give tips to get the most out of practice. One I learned recently was about "Lock the Knees!" which instructors say many times during a class. In regular yoga class, I was always told not to lock the knee by pushing back on it. According to the Hot Yoga Doctor, lock the knee means to "Engage your quadriceps until the kneecap lifts and your leg is solid with muscle strength."

I started doing poses this way and it was a totally different experience than just trying to lock my knee joint and push back, which could cause injury.

Some of my own goals for my Bikram yoga practice include:

Increasing flexibility - for boomers this is especially important. Flexibility helps keep arthritis and all those aches and pains of aging at bay.

Tighten my core muscles - Core muscles are important for helping us maintain balance and protect our spine as we age. Bikram has already helped me in that aspect as my stomach muscles are much tighter now.

Lose weight - I lost about 9 lbs this past year by simply eating less meat and I'd like to lose about 5 more pounds but it isn't my most important goal. If I can tone up and tighten up, that would keep my clothes fitting nicely and I'd be happy with that.

Clear stress and calm my mind - Doing a good workout really relieves stress and as we age, stress can take its toll, causing many age-related disease like high blood pressure and it even contributes to disease like Alzheimer's and cancer.

Focus and discipline - Just going to practice 4 times a week takes discipline and I feel better about myself than when I was letting my yoga practice slide. Being present during the 90 minute practice is great for teaching focus and concentration.

Strengthening my neck and spine - As we age our spine becomes less and less flexible and Bikram helps improve both strength and circulation to the spine and therefore the nervous system.

These are just a few of the goals I have at the moment for beginning a Bikram practice. I know these will change and evolve as I go through the weeks ahead and I can't wait to see what other benefits I stumble across as I practice.

If you've been practicing Bikram yoga for a while, I'd love to know what benefits you've received.